1Bodyweight![Alternating standing knee drive exercise illustration]()
Illustration coming soonAlternating standing knee drive
Alternating standing knee drive
2 × 15–25 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Low-Impact Home Conditioning
HW12-069 · Variation 5 · HW69
Build steady, submaximal movement capacity without using intensity or speed as the only measure of progress.
1Prepare2 min
→26 stations × 45 s2 rounds
→3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
2Fixed low bench![Rear-foot-elevated split squat exercise illustration]()
Illustration coming soonRear-foot-elevated split squat
Rear-foot-elevated split squat
2 × 2–3 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow.
3Floor or mat![Hand-release push-up exercise illustration]()
Illustration coming soonHand-release push-up
Hand-release push-up
2 × 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
4Water bottles![Water-bottle bent-over row exercise illustration]()
Illustration coming soonWater-bottle bent-over row
Water-bottle bent-over row
2 × 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
5Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
2 × 2–3 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Chair / wall![Supported single-leg calf raise exercise illustration]()
Illustration coming soonSupported single-leg calf raise
Supported single-leg calf raise
2 × 2–3 reps / side
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
Coaching & session plan
HW12-069 · Low-Impact Home Conditioning01 Prepare · 00:00–02:00
- Easy march or seated march · 60 sBegin slowly and check your space.
- Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 02:00–11:00
Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.
03 Scale & progress
Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.
Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.
04 Recover · 11:00–12:00
- Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.
Exercise cues, sides & easier options
1
Alternating standing knee drive · 15–25 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
2
Rear-foot-elevated split squat · 2–3 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Chair sit-to-stand
3
Hand-release push-up · 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
4
Water-bottle bent-over row · 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
5
Bird dog · 2–3 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Dead-bug heel tap
6
Supported single-leg calf raise · 2–3 reps / side
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Chair-supported calf raise
Before you start
Equipment: Fixed low bench; Floor or mat; Water bottles; Mat / floor; Chair / wall
Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.
Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.